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Totes Protes: How To Get More Protein Into Your Diet

The health benefits of protein are a no-brainer when it comes to increasing overall body nutrition.

Protein is a component of every cell in the human body. You need protein to make enzymes, hormones, bones, muscles, cartilage, skin, blood and other vital body chemicals.

Unlike our old frenemies carbohydrates and fats, the body does not store protein; so it effectively has no reservoir to draw from when protein levels are low.

A common misconception is that you can easily get more protein into your diet by adding protein powder to shakes or snacking on protein bars. It’s not a bad way - but the most effective way is to change your diet in the first place!

Switching the carbohydrate/protein ratio on your plate is a simple and effective way to immediately your protein intake. By building your meals around protein-rich foods – rather than the other way around – you will make a big difference.

By pre-preparing your meals at home in bulk, you’ll also resist the temptation to choose high-carb options for the working week. Try the following protein-focused meal ideas that are both simple, fast to cook, make excellent lunchbox-friendly leftovers and lunches…and are absolutely delish!

Breakfast

Burrito with eggs and beans

Quinoa with chai-spiced almond milk & cinnamon

Oatmeal blueberry yoghurt pancakes 

Lunch

Amaranth and avocado Israeli-style salad

Quinoa chickpea power burger

Chicken, capsicum and almond bake

Dinner

Barramundi with vine-ripened tomatoes and baby spinach salad

Chicken breasts stuffed with spinach and fetta

Lentil dahl with kale and coconut milk 

The Sweet Truth About Sugar

With so much talk about sugar and quitting sugar (thanks to Sarah Wilson) since there have been a number of diet, fat free low fat options constantly being promoted but being filled with sugar, as doctors we see a lot of dis-ease coming from patients who maybe don’t have a high fat diet but they treat their taste buds with so much sugar which is even more easily stored as fat.

Because of this increased awareness, people are sourcing out many different substitutes for their sugar cravings. Here's the lowdown on different types of sugar substitutes and their benefits and drawbacks.

ASPARTAME

Aspartame is a common artificial sweetener branded under the name Nutrasweet and Equal. Aspartame is made by joining together the amino acids aspartic acid and phenylalanine.

Benefits: Low in calories; doesn't promote tooth decay; helpful for diabetes sufferers.

Drawbacks: A known carcinogen and its carcinogenic effects are increased when exposure begins in the womb. There are better sugar substitutes below!

STEVIA

Stevia is a plant that is part of the species of herbs and shrubs belonging to the sunflower family, also known as Sweatleaf or Sugarleaf. Stevia originates from sub-tropical areas in Latin America and has been used for centuries in places like Paraguay and Brazil.

Benefits: Does not affect blood sugar levels, so Stevia is great for diabetics; up to 300 times sweeter than sugar; no calories; non-toxic; non-carcinogenic; contains Vitamin C, calcium, beta-carotene, chromium, fiber, iron, magnesium, niacin, potassium, protein and silicon; doesn't convert to glucose so has a glycemi index of 0.

Drawbacks: No conclusive drawback at the time of writing.  

HONEY

If you haven't eaten honey before, get thee to the shops right this second and grab a jar of Manuka honey. It's divine on fruit and plain yoghurt as a healthy alternative to ice-cream.

Benefits: Sweeter than white sugar; assimilated directly into the bloodstream very quickly; contains high number of minerals and enzymes if consumed raw (without being treated with heat; great hangover cure; contains strong pro-biotic properties; contains sleep-inducing, sedative and tranquilizing properties; nutrients are believed to assist in caner, heart and other diseases; Buckwheat honey and darker honey is generally considered to have more nutrients; honey also has the same disease-resistant nutrients as fruits.

Drawbacks: A number of people eat honey because they think its healthy: but they are not consuming raw honey which is better for the body. The healthy enzymes in processed honey are lost due to the heating process, so switch to raw honey from your health food store.

Is your diet REALLY 'Balanced'?

A common word thrown around when discussing a healthy diet is the word 'balanced'. Within this context, having a 'balanced diet' denotes eating 'good' foods (meats, vegetables, fruits and grains) and 'bad' foods (fats, oils & sugars) in moderation. 

What we are slowly understanding about a balanced diet is that it is not just about what we consume - or how much - but rather, it is important to consider both the positive and negative attributes of the food we are consuming. This can create a lot of confusion as to what exactly merits food as being either naughty or nice. 

Take cheese for example. Cheese is high in calories and fat, but also happens to be high in bone and teeth-strengthening calcium. Recent reports have demonstrated that cheese has cancer-fighting properties, as the menaquinones (a type of vitamin K) it contains may activate genes that kill diseased cells. Cheese is equally a 'good' and 'bad' food rolled into one mass of dairy deliciousness. How much of a good thing is too much (or too little)?

Vanilla ice cream (minus the sugary toppings) is slightly higher in fat than frozen yoghurt. Sounds like a get-out-of-jail-free pass to stock up on tubs of Bulla; alas vanilla ice-cream is also soaked in shiteloads more sugar. 

You might hear the phrase 'balanced diet' touted on everything from product labels to TV advertising, but in reality, the truth of what constitutes true 'balance' lies somewhere in between. 

Putting the 'Super' in Superfoods

It’s no wonder there is so much confusion surrounding this well-touted marketing term.  What are super-foods really?

As I’ve gone further and further into researching the trend, it’s been interesting to see the hype and money used to promote different food groups. I wonder who is actually making the money and who are reaping the nutritional benefits.  Whilst there is no official definition of what makes a food a ‘super-food’, there is general consensus that it must contain high levels of nutrients and must be rich in phytochemicals and antioxidants….but what the heck does that mean?

ANTI-OXIDANTS...AUNTY WHO?

Antioxidants are known for their ability to fight against the harmful oxidative effect of free radicals, hence their name anti-oxidants.  Oxidative free radicals are all around us.  We have oxidative stress when we walk, talk, eat and drink.  These little buggers are what ages us, decreases the collagen in our skin and bodies thereby making us look and feel old, they damage our DNA and contribute to the development of heart disease, cancer and dementia.  So if we believe what’s in the literature and advertisements I can whip up a cocktail of super-foods to counter all these things. A piece of broccoli for dinner, a handful of blueberries, two cartwheels in an anti-clockwise direction and douse all greens with as much extra, extra double virgin olive oil as is possible…and can I have extra virgins with that please?

No, this is obviously not going to provide you with the well-rounded ‘super’ diet that you or I need to go about our normal life let alone turn us into a more fabulous version of Mr Incredible or Popeye.  Becoming too fixated on any food group is where I believe the problems occur and especially those not grown locally as many foods become alarmingly less ‘super’ when they’re frozen, crushed, mashed and processed, let alone poor storage and handling hygiene.

Here are some foods that are at the top of the list, some I hope will be a pleasant surprise as one doesn’t need to spend a lot or any more to have a full well rounded super diet.  The foods have been chosen as you will see on their merit of…….cost, high anti-oxidants, taste, phytochemicals, ease of use, satiating, and some other health benefits.  Thing to take note of are that many foods that are otherwise very good for you often have their nutritional value lowered as a result of us mixing in inferior products, poor production, heat, cold, and many other things.  Moving foods can decrease their amazingness.

OATS

Not only are these cheap, readily available and easy to use but they also contain large amounts of both soluble (good for feeling full) and insoluble (good for reducing cholesterol) fibre.  Along with this high levels of beta-glucan which as considerable evidence would suggest can also assist to lower high levels of cholesterol including some blood thinning qualities it’s no wonder oats are a great way to kick-start your day.

BEANS

With their low GI (glycaemic index – the speed at which you get the sugar spike following food), high levels of vitamins and trace minerals, ability to significantly reduce your LDL cholesterol as well as improving your bowel health, beans are a great morning or lunchtime snack to keep you focused and satiated throughout the day.

SALMON, SARDINES & MACKEREL

Salmon, sardines, mackerel and other fish that are rich in omega-3 fatty acids help to reduce heart disease and stroke through reduction in triglyceride levels studies have shown.  Whilst there is some controversy around the amount of some heavy metals such as mercury in many fish the benefits sure do outweigh the negatives.

GINGER

What a great root! Ginger has a long history in many ancient cultures for having medicinal qualities that can help with reflux, bloating, fatigue, malaise, rheumatism and much more.  Whilst recent studies have only shown that it can help to protect against some types of cancer (especially bowel) and boosting our immunity it is good to note that all things in moderation as there are many cases of people becoming unwell from too much.

BROCCOLI & TOMATO

The health-promoting properties of broccoli are attributed to its isothiocyanates compounds, which are thought to have potent disease and cancer prevention capabilities.  One of the interesting things about many vegetables, including broccoli and tomato, is that they’re better for you together than eaten alone with these two magnifying their anti-cancer properties.  This is due to many foods aiding the absorption and digestion of others such as vitamin C containing foods increasing the absorption of iron.

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AVOCADO

Avocado added to most salads is delicious and nutritious helping to increase absorption of many foods as well. Be sure to eat as many of your vegetables including your broccoli and other leafy greens like kale, spinach, cabbage and other dark vegetables raw occasionally as cooking or steaming can destroy many of their super qualities, though as we see with tomato its anti-cancer anti-oxidant qualities of lycopene levels are heightened with cooking though this also ruins much of its vitamin C.

SWEET POTATO & SQUASH

Sweet potato and squash are great due to their high levels of fiber, vitamin A and they’re so naturally delicious that they can be eaten without any sweeteners.

YOGHURT

Yoghurt is a great source of calcium, protein, vitamin B12 and riboflavin along with providing many pro-biotics that help with your gut.  Why not combine this with some blueberries (which always seem to rate incredibly high in their ‘super’ content though only more accessible than actually better than many other berries), which are high in phytochemicals and great for brain function and decreasing neuro-degeneration and Alzheimer’s Disease.